Programming Week of Aug 6-10, 2018 

Monday, August 6th 2018

Warm Up: 200m Run
10 Good Mornings
10 Squats
10 Jumping Pull Ups

4 Rounds of 250m Row

Rest 1-2 min in between

Score your best 250m row time

Strength: Deadlift*

3-3-3-3-3

*suggested % 50%-60%-70%-75%-80%-85%+

WOD: CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

Tuesday, August 7th 2018

Warm Up: 30 Sec of each:

Jumping Jacks
Penguins
Jump Rope-Double Under practice
push up to down dog
Spiderman lunge
2-3 rounds

Strength: For time

30 Dumbbell Man-Makers, pick load

WOD: 4 rounds for time of:

20 Ring Dips

30 Double Unders

40 Sit-ups

50 Squats

Wednesday, August 8th 2018

Warm Up:
10 calorie Bike
10 Cal Row
200m run
30 Sec Squat Hold+ 10 squats
5 Kip Swings
5 Hollow to superman
2-3x

Strength: Front Squat

3-3-3-3-3

*suggested % 50%-60%-70%-75%-80%-85%+

WOD: “Erin”

5 rounds for time of:

15 Dumbbell Split Cleans, 40/25 lbs

21 Pull-ups

Thursday. August 9th 2018

Warm Up: Line Drills

Snatch Warm Up

Strength: Hang Power Snatch 2-2-2-2-2

WOD:

In 3 mins do:

21/15 Row Calories

21 Burpee (Jump to target)

then in the remaining time, AMRAP of:

Overhead Squat, 75/55 lbs

Rest 3 mins

Then:

In 3 mins do:

15/11 Row Calories

15 Burpee (Jump to target)

then in the remaining time, AMRAP of:

Overhead Squat, 115/75 lbs

Friday, August 10th 2018

Warm Up: Gymnastics Warm Up

1 min Jump rope
then tri-pod hold 20sec
Frog Stand hold 20 sec
Handstand Hold 20sec
Handstand shoulder taps
Bear Crawl 1 length of the rig

Strength: Shoulder Press 3-3-3-3-3

*suggested % 50%-60%-70%-75%-80%-85%+

WOD: CrossFit Games Regional 11.1

For time:

Run, 1000 m

30 Handstand Push Ups

Row, 1000 m




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